"Schedule for the Upcoming Weekend + Vagabond Regular Class @ 7:35 pm"(2.4.2015)
*Vagabond Schedule for this Weekend of February 7th + February 8th*
1. Saturday, February 7th, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, February 7th, 2015: 10:00 am Competition Phase Class
3. Sunday, February 8th, 2015: 8:00 am Vagabond Circuit Training
4. Sunday, February 8th, 2015: 9:00 am to 11:00 am Open Gym
5. Sunday, February 8th, 2015: 9:00 am Vagabond Gymnastics Class
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Coach Option:
4 Sets of Circuit/Tabata:
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Burpees or Airdyne
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift, 6 sets of 2 reps @ 50% of your max, rest 30 seconds between sets.
Look at 1 Rep Max Score from January 7th
B1. Ring Rows Elevated, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. DB Powell Raises @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
C1. DB Bench Press, 10-12 reps x 3 sets, rest 1:30 between sets.
C2. DB Split Squats @ 22×1, 8/each leg x 3 sets, rest 1:30 between sets.
Pause two seconds in the bottom
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A. Push Press, 5-6 reps x 3 sets, rest 1:30 between sets.
B1. DB Split Squats @ 20×1, 8/each leg x 3 sets, rest 1 minute between sets.
B2. DB 3 Point Row, 10-12/each arm x 3 sets, rest 1 minute between sets.
C. 6 Sets of the following @ 90% effort:
Row 300 Meters, rest 75 seconds between sets, keep track of times and write down.
Every other week same row sets or increase row sets or increase row distance
C. Competition Phase
Overhead Squat + Muscle Snatch + Clean Deadlift + High Skill Gymnastics Duration
A. Overhead Squat, work to a moderate set of 2 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
B. Muscle Snatch(2 reps) + High Hang Snatch(2 reps ) x 4 sets, rest as needed between sets.
C. Clean Deadlift, 100% x 5 reps x 2 sets, 105% x 3 reps x 2 sets, 110% x 2 reps x 2 sets, rest 1:30 between sets.
AMRAP 10 Minutes of the following:
10 Thrusters @ 115 lbs/75 lbs
10 Tall Box Jumps @ 30/24 inches
10 Chest to Bar Pull-Ups
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